Efficient Workouts, 30 minute fitness blasts!

Despite the snow and the weather, it is important to get your workouts in. I promise that you will feel less sluggish and confined if you sweat a little and get your blood pumping. When you know you have hours and hours of snow fall ahead of you, many of us feel a little trapped. Do not let it happen. Get to the gym! Because the weather requires more time in travel, you may feel it is not worth it to make the effort if you only end up with 30 minutes of real training time.

30 minutes is all you need! The 30-minute Fitness Blast I taught today at POW! maximizes every minute. The class repeated an 8-minute high intensity sequence three times (see video). It began after a dynamic warmup that lasted about 4 minutes and then did 2 minutes of static stretching to cool down at the end. 30 minute workouts are a good use of time if they are formatted properly. I suggest large muscle groups, basic plyometrics, body weight exercises and jump rope. Even if you are not good at jumping rope, don't sweat it. This program uses 30-60 second intervals. Move quickly in and out of the exercises, minimize your rest and stick to a format. If you are looking for a routine that you can use on the road, at home or at the gym, give one of POW's 30 minute Fitness Blasts a try.

Equipment: Jump Rope and 1 set of dumbbells (I am using 20 pound dumbbells), each interval is 30-45 seconds.

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Meet The Blogger

Katalin Rodriguez Ogren

Katalin is the Owner of The POW! Gym (powgymchicago.com),which has been in the West Loop since 2001. She is a 4 time black belt and has 30+ years in the martial arts/combat sports. She is an international presenter and writer for both the martial arts and fitness community. Katalin is the mother of 3 children and married to the most handsome Chicago Firefighter. She is very active in the West Loop in Chicago and serves on the Board of Directors. Katalin is also consistently active with non-for-profits. She is author of the Book Weight Training for the Martial Arts and has written several training manuals.